July 21st

AM - LEnd1

4-5 sets @ 95% effort:

20 sec Power Clean @ 95lb

30 sec Burpees

20 sec Airdyne

Rest 6 x work time

Rounds 1 and 2) cleans 11, burpees 14

Rounds 3 thru 5) cleans 11, burpees 13

felt pretty good throughout. Barbell felt lighter than 95#, burpees I just lost 1 rep in, airdyne was always tough but kept it going!

PM - MAP Low %'s

5 minutes of work @ 75% effort:

5 Right Arm KB Snatch @ 16kg

5 Left Arm KB Snatch @ 16kg

Run 100m

5 rounds + 5 RA KB Snatch

--3 min recovery

5 minutes @ 75%:

Row 150m

5 Toes to Bar

5 Push-ups

4 rounds + 100m

--3 min recovery

5 minutes @ 75%:

15 Wall Balls - 12#

Row 150m

3 rounds + 15 wall balls + 100m row

--3 min recovery

5 minutes @ 75%:

15 KBS - 16kg

10 GH Sit-ups

4 rounds + 9 kbs

--3 min recovery

5 minutes @ 75%:

30 sec Bear Crawl

30 sec Box Jumps - 20" - step down

60 sec Jump Rope Singles

Completed, bear crawl was fine, box jumps were 12 reps every time and singles were really messing with my mind! Took me a couple seconds to get the coordination to NOT do a double! I remember like 3 years ago when I could do singles for days and my pr was 12 double unders haha!